Eating healthy food is a common term that most people are familiar with. Whether you visit your doctor, or you are watching a complimentary from a nutritionists or just perusing on a recipe. The end point is to eat healthy. This may sound confusing to a beginner, especially if all you have ever known from fourth grade is to eat a balanced diet.
Healthier eating has a lot to do with it apart from the nutrients that act as the basis. Control and reduction of heat diseases, blood pressure control and other chronic illness is made possible with a healthy diet. Furthermore, all the other aspects of life like managing pregnancy, brain functionality and overall body performance highly depends on the kinds of foods that we eat. So, if all these are throwing you into a mix, these tips can be your reference points.
Begin by identifying a particular food group and make it your starting point. Take for example fruits and vegetables or vitamins as a whole. Make it fun by trying salad today and smoothie the next day. There are also certain fruits that double up as fat nutrients such as avocados and bananas.
Ensure that you incorporate these in your smoothie and eliminate the use of additional sweeteners; remember you are starting on something new and healthy. Stick to the healthy ingredients until you are well versed with this group. Do the same to proteins and carbs to ensure that you are gradually making progress, until you get to enjoy every bit of them.
Understand calories and energy
This is probably the most confusing of them all if you are just getting into the healthy eating plan. Don’t even bother about the calorie counting thing coz you won’t make head or tail at this point. Just know that calorie is important for the body but you need to take in less than what you burn in order to create calorie deficit and manage your weight. Otherwise if you eat more calories than what you burn, the end result is weight gain and muscle mass increase.
Move from high to low calories
We’ve seen that calories are needed all the same. The point is not always to eliminate calories totally but to transition to a manageable level that does not let you add on more weight. Like in this case, move from a high calorie version such as the bad fats to some good fats. Bad fat include those made from animal products, which do contain a higher dose of calorie. Switch to cooking with good fats that are from plant products like olive or coconut oil as these will not add more calories to your food, but just the recommended amount.
Get correct proportion of macronutrients
These are needed in larger quantities and are responsible for providing energy, building the body and muscles. Carbohydrates include starchy foods like potatoes, pasta, some dairy products among others. Include an equivalent amount of protein like fish, dairy and eggs among other products. Fats also fall in this group and should be taken to increase your metabolism rate.
Understand the micronutrients
These are just needed in small quantities but play a vital role in the overall performance of your health. There major sources are fruits and vegetables together with minerals from water. Magnesium and Potassium that is found in most fruits is responsible for fluid and muscle balance. Iron, that’s found in leafy green vegetables are good performers in the carrying of oxygen while all vitamins are necessary for the overall improved immune functionality.
Whole foods are ideal
Remember to take whole foods most of the time as these are unprocessed and contain lots of nutrients. Being low in energy, their calories are also fewer but contain more nutrients. One serving would enrich your body with all that is necessary and that’s why at least one of the whole foods should always be present in every meal.
Avoid processed foods
As you are just entering into a healthy eating plan, it is high time you eliminate processed foodstuffs or start taking them in lower quantities because they are very high in starch and sugar. Such high amount of sugar can lead to weight gain and also increase the blood sugar level.
Change your cooking style
Certain cooking methodologies like deep frying are the starting points of increasing fat intake. Instead of frying, go for methods like grilling or roasting if you don’t want to spoil your taste bud on that chicken and wants it crispy. Otherwise the normal boiling is very healthy as well with just inclusion of some fresh spices.
Reduce salt intake
This may come as a surprise, but limiting salt intake is one tip to a healthier eating. Salt in itself does not add weight but its consequences are a threat to weight management. Salt acts by retaining too much water which in turn causes a rise in blood pressure level and may at times cause kidney stones.
Control your portions
The amount of food that you consume has a relation to healthy lifestyle. A good portion should entail both the macronutrients and micronutrient which we’d earlier seen. Fill half of your plate with fruits and veggies, a quarter with proteins and the other quarter with carbohydrates. Apply this to all your meals with probably exception of breakfast. Include more of fibre in your breakfast to give you adequate energy that will propel you for the better part of the day.
If you are contemplating on switching to healthier eating, just know that the starting point is the most difficult part. However, with regular discipline, you will be walking the path within no time. Follow these and include water as well into your plan because the body needs it. Water nourishes the body, expels impurities and is a good mechanism for increased metabolic rate. Water also helps a lot in digestion process thereby limiting the chances of bloating and constipation.